Week 4 February 19 to February 25, 2014

2-19-14 Wednesday - Bench int + Dip/CU int + ABC

A. Press, build to a heavy single

B1. Press @ 10X0, 3 reps @ 80% highest from A x 5 sets, 1:30 min

B2. Weighted Shoulder Width Grip Pronated Chin-ups @ 20X0, 3-4 reps x 5 sets, 1:30 min

C. FLR on Rings, 60 sec hold x 5 sets, rest as needed b/t

D. Scap/Posterior Delt work

A. 175. 

B1. 140

B2. 55,65,65,70,70x3

C. complete.

D. complete

2-20-14 Thursday - AD Supra Aerobic 

20 x 45 sec Airdyne @ 90-92%/90 sec Airdyne @ 50% - this should be the hardest interval we have done

+

15-20 min hip flexor/pec stretching

calories per set

27,26,26,25,24,22,23,25,24,24
21,22,25,23,24,25,21,24,23,24

Friday - Bench mod/emom + Horizontal Row int + LBC

A. Press @ 11X1, 2 reps @ 70% RM per min x 10 mins

B. One Arm KB Row Drop Set @ 30X0, 5.5 x 5 sets per arm, 1 min b/t arms - use lighter KB for second 5

C. Ring Rows @ 20X0, 6-9-12-15-20, 1:30 min

A. complete at 125.

B. 88#. 80#
C. complete.  Had to start to raise them for set of 15 and 20. 

+

3 x 7 min Airdyne @ 85-90%/7 min Airdyne @ 50%

166, 163, 156 calories for the working 7 minutes.

Saturday - off

Sunday - Press int + Bench speed/emom + Horizontal CP stamina

A. Press @ 30X3, 3-2-1-2-3, 3 min

B. Scap/posterior Det work

C. Push-ups, AMRAP in 10 sec x 10 sets, 50 sec 

D. Straight Leg Rowing, 1k @ high effort @ damper 10

A. 145,155,170, 160(1), 145
B complete, Cubans, l-lateral raises, banded external rotoation.
C. subbed 15 KB press with 35#.  I have a pec minor strain going on so I need to hold off on horizontal pressing for a bit. 
D. 3:57.  I can start to use my legs a bit on rows. 

Monday - AD low %'s

60 min @ moderate effort:

60 cals Airdyne

30 sec Left Side Bridge

30 sec Right Side Bridge

15/leg low box russian step-ups

15 Hang Muscle Clean @ 65lbs

11 rounds plus 5 calories.  No warm-up just right into it. First round on bike was slowest. Everything else unbroken. ~3:00 min per bike round afer round 1.